Death By…. Returns to SnakePit

AO: SnakePit
FNGs: None
COUNT: 7
STRIDELITE:
www.strava.com/activities/10227615832
Katniss was already doing some loops and YHC joined in on the action.
WARMUP:
www.strava.com/activities/10227866005
Mosey to the track air chair for the 6
Mosey around the track then circle up at the 100m start/finish area. Tasted some great pond water from the sprinklers as the wind pushed the water our way.
The Motivator X5 IC
TTT X10 IC
WM X10 IC
Arm Circle Song
Michael Phelps OYO
Slo-Mo Squat X10 IC
Oil Derricks X5 OYO each leg
Cossack Squats X10 OYO each leg
Lunges X10 OYO each leg
Low Plank, Low Side Plank L and Low Side Plank R 30 sec hold each position (Ouch! The redone track hurt a little on these.)
THE THANG:
Death By….
EMOM each minute you increase the reps of the exercise until failure. When you fail the round take the next round off then go to the next exercise.
Burpees build by 1 each min
Iron Cross build by 2 each min
Squats build by 3 each min
A PAX favorite! Everyone did their best to push and make it count. Discussion of how many songs on playlist were published before YHC was born, Katniss thinking of trying to do a ‘Brass Monkey Humpers’ workout. Ralphie with the fastest Burpees in the game!
Mosey back to the flag
We all tried to do count and namearama in Spanish for good fun. Turns our Bunk is Litera so Cama Litera?
ANNOUNCEMENTS:
11-23-23 Something on Thanksgiving?
11-25-23 Spur Day 0700 BC Blatt Field 0800 Coffeteria from Devine Cinnamon Roll Deli
12-16-23 Cold Brew Half(ish) Marathon www.f3midlands.com/columbia-sc/columbias-cold-brew-half-marathon
COT:
Prayers for us to remember the important things in life and try and take some time for peace and quiet to honor our families, God and our blessings. Pups for encouraging us to be generous.
PLEDGE OF ALEGIANCE